Ankle Stability

Wharton's Simple Solution No. 12

Sep 10, 2013

Injuries to the ankle joint are among the most frequent of all athletic injuries. I often hear an offhand comment like: "Oh, I forgot to mention the ankle sprain. It was years ago, and it feels better when it warms up. I didn't figure it mattered, but I just don't seem to have the power or pushoff on it anymore." Unfortunately, these old, niggling injuries do matter and can plague a person's form for years. The ankle joint is vitally important.

WHAT IT IS

The flexor and extensor muscles on both sides of the lower leg, from the knee down, support the leg during the impact of landing, pushoff, and through the constant variances in landing surfaces. Strengthening these muscles is invaluable for runners engaging in speed work or faster training, when they must use a midfoot or forefoot strike; runners who are transitioning to minimalist footwear; runners who race cross country, trail races or other events on uneven surfaces and need extra stability; and runners with weak ankles.

STABILIZE IT

SOCK WITH WEIGHT

Part 1: Sit on a counter or other elevated, stable surface. Place a towel roll under your knee to take pressure off your back. Place something that weighs 1 to 2 pounds in the bottom of a long sock. Feed the open end of the sock between your first two toes, wrap the sock around your ankle and tie a knot to hold it there. The weighted sock should now be suspended between your big and first toes. Allow your ankle to extend to its full range of motion toward the floor. Pause. Bring your ankle up toward the ceiling without using your hip. Repeat for two sets of 10 to 12 repetitions.

Part 2: Keeping your body and sock in the same position, point your ankle downward. Now bring your ankle upward diagonally toward the midline of your body, as if drawing one side of a "V" shape with your toes. Pause. Slowly return to your fully extended downward position. Bring your ankle upward diagonally away from the midline of your body, drawing the other half of a "V" shape. Pause. Repeat for two sets of 10 to 12 repetitions.

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